1. Choose Beans
Beans can be your best friend on a high fiber diet. Not only are they very high in fiber (and lots of other nutrients), they are a perfect substitute for meat, a food without any fiber.
Make a point to choose and prepare mixed dishes with beans like chili, bean soup and beans and rice. Mexican cuisine makes it easy for you--choose burritos, enchilada, tacos, quesadillas and nachos with extra beans and less meat and cheese. You can even add beans to your breakfast meal with a black bean or refried bean and egg breakfast burrito!
Sandwiches and snacks get a fiber boost with bean spreads like hummus. High fiber side dishes like baked beans, lima beans and bean salads are easy to prepare.
2. Make the Most of Breakfast
Breakfast is an ideal time to add fiber foods. Many popular breakfast meals include grains. The key to making breakfast high in fiber is to choose whole grains instead of refined grains.
For instance, choose whole wheat toast instead of white toast for an extra 4 to 6g of fiber in two slices. If you enjoy cereal, make sure the flours used are whole grain flours and the cereal contains several grams of fiber per serving. Or, prepare single grain cereals like oatmeal or barley.
Instead of plain yogurt, mix in granola or bran to take the fiber from zero to a few grams per serving.
3. Sneak in the Veggies
Never pass up the chance to add vegetables to meals and sandwiches. Add extra vegetables to soups and stews. Add vegetables like bell peppers, onions and spinach to your favorite sandwiches.
For vegetables with the most fiber, choose lima beans, dark leafy greens, peas, winter squash, carrots, cabbage, cauliflower and artichokes. Potatoes and sweet potatoes are also high in fiber. Eat the skins for even more!
More and more restaurants offer tasty vegetarian options. Choose entrees like butternut squash enchiladas or ravioli, black bean burgers, hummus and veggie pizza. These dishes are likely high in calories like most restaurant foods, but you'll get more fiber than traditional meat-based entrees.
4. Eat Whole Fruit
Fruit is a versatile food and can be enjoyed with meals or as convenient snacks. To maximize fiber, eat whole fruit instead of fruit juice and be sure to eat the skin of the fruit. Sprinkle whole berries on your breakfast cereal, add fruit to batter for muffins and pancakes, choose fruit for dessert, or simply eat an apple, orange or pear as part of your daily snack.
5. Choose High Fiber Snacks
Think of snacks as nutritious mini-meals instead of quick fill-ups. Snacks like crackers, bagels, pretzels, cheese and cookies are poor sources of fiber. You'll get more fiber and other nutrients if you snack on popcorn, nuts, whole grain crackers, fruit, edamame or raw veggies.
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